Family day at CFP.

Warmup: 500m run, dynamic flow warmup, CF warmup (wall squats, push-ups, sit-ups, supermans, pull-ups, ring dips), Cossack squats, barbell warmup.

Run felt like shit. Pull-ups were all unassisted. Did one ring dip unassisted too, then red band.

S&S
15 min jerk practice

Practiced a mix of push jerks and split jerks. Started with 75#, then 95# for a while, topped out at 105#. Could have used more rest between attempts. Some were sloppy, some were OK. Coach seemed to think they were OK. Last 105# split jerk attempt I failed at.

WOD:
5 rounds
10 Russian KB swings (24kg Rx, did 28kg)
10 over-the-box jumps (24 Rx, did 16)
Finish: 6:20

Short but hard. The heavy KB swings felt great. Almost did competitor level swings at 32kg but the size of the KB scared me off. Tried a short box to get over it but couldn't quite make it.